Fitness
By MARK C. ANDERSON M.P.H., CHES

Improvements to our overall health by increasing the frequency and duration of our exercise efforts are well documented (Ross & Hayes, Salonen, et al). Virtually every study examining fitness indicates that regular exercise, over time, will result in fewer heart disease episodes and, in a very real sense, contribute to a longer life span, as cardiovascular disease is the number one killer in the U.S.

When we are asked in a poll or survey, nearly half of us say that we engage in some form of exercise (U.S. Dept. of Health & Human Services). However, a review of our exercise habits show that only about 25% of us are engaging in a physical activity at a level that actually produces some tangible results in respect to preventing premature death or disability (Ross & Hayes). While many of us say we exercise, most of us are not doing it often enough or long enough to get the real benefit for
our heart and lungs.

While many of us say we exercise, most of us are not doing it often enough or long enough to get the real benefit for our heart and lungs.

The arguments go something like this: I play golf every week, and carry my own clubs; I am in a softball league and practice or play every other night; I have a stationary bike at home and ride it while I read a book. In the larger scope, all these activities, and so many more, are indeed exercise. Engaging in them is certainly better than watching TV. At the same time, we must understand that to make lasting changes to our health, we must participate in an activity of an aerobic nature.
All that simply means is we have to get the heart pounding and the lungs breathing at a faster and heavier rate than normal, and keep them going at that rate for at least 20 to 30 minutes AND we have to do it 3 or 4 times a week.

Golfers may think they are working out, yet the duration, the time spent walking from one shot to the next, and the intensity of just how hard they are breathing and beating is comparatively mild. It is a low impact, low energy sport (stress does not count) which is low on the aerobic activity chart. The same is true for softball and baseball: a few seconds of exertion followed by many minutes of waiting for something to happen. This is not to say that the players may not be fit, especially at the professional level. They spend much time at both strength building and aerobic exercise to allow them to excel when the time comes during the game. The game itself, as played by the pros and us minor leaguers, is low on the aerobic activity chart.

Stationary biking is a step, or pedal, in the right direction. By exercising the two largest muscle groups in the body, the legs, the demand for oxygen, and the means of circulating the oxygen in the blood, increases. This causes our heart to beat faster and our lungs to breath heavier, which is a good definition of aerobic exercise. The key is to apply yourself to the routine, as opposed to just sitting leisurely, and gently pedaling. A little bit of something is better than nothing, and a little bit more effort is better still.
Minimally, the guidelines for improved health through exercise indicate 20 minutes a day, 3 times a week. Ideally, if we can find 20 to 30 minutes a day, or 6 times a week, we will produce dramatic results in our cardiovascular health. Anything above the 30 minute peak and you start to focus on muscle development, which is a whole new topic.

@ Mark Anderson. All rights reserved. Mark Anderson is a Certified Health Education Specialist who received his Masters degree in Public Health from San Diego State University. Mr. Anderson has over fifteen years of experience working in employee assistance programs in labor unions and external employee assistance companies. He is the current President of the San Diego Chapter of Certified Health Education Specialists.